0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Samson Stretch

Hip Openers

Banded Lat Stretch

Banded Tricep Stretch

WOD Prep

2-3 Rounds

10/8 Calorie Bike

6 Thrusters

6 Pull-ups

WOD:

Partner 4 Rounds For Time

40/32 Calorie Bike

40 Thrusters @95/65

40 Pull-ups

PACE GOAL: 25:00-30:00

STRATEGY:

• Recommend half on the calories or 10/20/10 to allow the second person to not be gassed coming into the thrusters, 5s or 10s on thrusters and pull-ups

BEGINNER: 30/24 calories, 30 thrusters @45/35, 30 Ring Rows

SCALED: 75/55, Banded Pull-ups